Nutrients in 14 ounces of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Cranberries

Energy183 kcal

6.3%

Raw Cranberries have 182.57078 kcal of Energy per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.52 g

0.53%

Raw Cranberries have 0.5159609 g of Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.032 g

0.099%

Raw Cranberries have 0.03175144 g of Saturated Fat per 14 ounces, which is 0.099% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.087 g

5.46%

Raw Cranberries have 0.08731646 g of Omega 3 per 14 ounces, which is 5.46% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.77%

Raw Cranberries have 0.13097469 g of Omega 6 per 14 ounces, which is 0.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cranberries have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate47.5 g

36.5%

Raw Cranberries have 47.5080921 g of Carbohydrate per 14 ounces, which is 36.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Cranberries have 16.9473311 g of Sugars per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.66 g

3.67%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Cranberries have 2.6591831 g of Fructose per 14 ounces, which is 3.67% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose13.7 g

Raw Cranberries have 13.6531192 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.64 g

Raw Cranberries have 0.6350288 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.3 g

37.6%

Raw Cranberries have 14.288148 g of Fiber per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.83 g

3.26%

Raw Cranberries have 1.8257078 g of Protein per 14 ounces, which is 3.26% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Raw Cranberries have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.048 mg

3.97%

Thiamine

Raw Cranberries have 0.04762716 mg of Vitamin B1 per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Raw Cranberries have 0.0793786 mg of Vitamin B2 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg

2.5%

Niacin, nicotinic acid, niacinamide

Raw Cranberries have 0.40086193 mg of Vitamin B3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.17 mg

23.4%

Pantothenic acid

Raw Cranberries have 1.17083435 mg of Vitamin B5 per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.4%

Pyridoxine

Raw Cranberries have 0.22622901 mg of Vitamin B6 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93.97 μg

0.99%

Folates and Folic Acid

Raw Cranberries have 3.96893 μg of Vitamin B9 per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cranberries have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C55.6 mg

61.7%

Ascorbic acid

Raw Cranberries have 55.56502 mg of Vitamin C per 14 ounces, which is 61.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cranberries have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.24 mg

35%

Tocopherols and Tocotrienols

Raw Cranberries have 5.2389876 mg of Vitamin E per 14 ounces, which is 35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K20 μg

16.5%

Phytomenadione or phylloquinone

Raw Cranberries have 19.84465 μg of Vitamin K per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries

Calcium31.8 mg

3.18%

Raw Cranberries have 31.75144 mg of Calcium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24.7%

Raw Cranberries have 0.22226008 mg of Copper per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.91 mg

11.4%

Raw Cranberries have 0.9128539 mg of Iron per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.67%

Raw Cranberries have 23.81358 mg of Magnesium per 14 ounces, which is 5.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46%

Raw Cranberries have 1.05970431 mg of Manganese per 14 ounces, which is 46% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus43.7 mg

6.24%

Raw Cranberries have 43.65823 mg of Phosphorus per 14 ounces, which is 6.24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium318 mg

9.34%

Raw Cranberries have 317.5144 mg of Potassium per 14 ounces, which is 9.34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Cranberries have 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Cranberries have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.36 mg

3.25%

Raw Cranberries have 0.3572037 mg of Zinc per 14 ounces, which is 3.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water347 g

9.37%

Raw Cranberries have 346.5669676 g of Water per 14 ounces, which is 9.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Cranberries:

14 ounces of Cranberries is an excellent source of Vitamin B5, Vitamin C and Vitamin E.
It has a good amount of Vitamin B6 and Vitamin K.
It also has some Vitamin B1, Vitamin B2 and Vitamin B3.
While 14 ounces of product has trace amounts of Vitamin A and Vitamin B9, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Cranberries:

14 ounces of Cranberries is an excellent source of Copper and Manganese.
It has a good amount of Iron and Potassium.
It also has some Calcium, Magnesium, Phosphorus and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Raw Cranberries:

14 ounces of Cranberries is an excellent source of Carbohydrate, Sugars and Fiber.
It has some Omega 3, Fructose and Protein.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Cranberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cranberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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